An Overview of Vegetarian Keto
The ketogenic diet has exploded in popularity due to its proven benefits for weight loss, blood sugar control, mental clarity, and more. This very low carb, high fat diet puts the body into ketosis, burning fat for fuel instead of glucose. But with its emphasis on high fat meats, traditional keto can be challenging for vegetarians.
Luckily, with some creativity it's entirely possible to follow a vegetarian ketogenic lifestyle. By focusing on healthy plant-based fats and protein sources, vegetarians can experience the same keto benefits of appetite control, fat burning, boosted energy, and sharper focus.
Building a Vegetarian Keto Diet
A well-formulated vegetarian keto diet should contain:
- 65-75% calories from vegetarian fats like olive oil, coconut products, nuts, seeds, avocado
- 20-30% calories from vegetarian protein sources such as eggs, cheese, tofu, tempeh
- 5-10% calories from nutritious low carb vegetables
Balancing these ratios while avoiding meat, fish, and common keto ingredients like yogurt and whey protein can be tricky. But with the right vegetarian keto recipes in your arsenal, anyone can make this work!
14 Tasty Vegetarian Keto Breakfast Ideas
Breakfast is arguably the hardest keto meal to keep plant-based. Typical keto breakfasts center around eggs, bacon, sausage - clearly off limits for vegetarians! However, with a little creativity, vegetarians can enjoy delicious low carb morning meals. Here are 14 of our favorite meatless keto breakfast recipes to try:
1. Vegetarian Breakfast Casserole
This hearty vegetarian bake brings together all your favorite breakfast flavors - eggs, cheese, veggies, herbs - in easy casserole form. It's endlessly adaptable too. Switch up the veggies and cheese to whatever you have on hand or to change things up from week to week.
2. Tofu Vegetable Scramble
Give tofu an extra firm press to remove moisture, then pan fry till crispy. Add whatever sauted veggies your heart desires, plus spices like turmeric, cumin, garlic, and nutritional yeast for a savory flavor boost. Serve scrambled up with avocado and hot sauce.
3. Low Carb Egg Muffins
Whip up a big batch of keto egg muffins on your day off so you have grab-and-go breakfasts ready all week. The combo of eggs, cheese, and low carb veggies baked in muffin tins is endlessly adaptable. These store nicely in the fridge or freezer too.
4. Vegetarian Frittata
Frittatas make an easy vegetarian keto breakfast because you can pack them with so many veggies! Saut up spinach, bell peppers, zucchini, onions, whatever you like. Then pour whisked eggs over top and pop it in the oven till fluffy. Sprinkle with cheese at the end for extra richness.
5. Portobello Mushroom Cap Breakfast
Turn portobello mushroom caps into a delicious meatless breakfast. Top with beaten eggs to bake inside the mushroom, along with cheese, spinach, roasted peppers - anything that strikes your fancy! It makes a fun, creative meal.
6. Keto Oatmeal
Warm, creamy oatmeal seems off limits on keto, but this recipe recreates the experience using flax meal, chia seeds, almond milk, and your preferred mix-ins. Top with nuts, coconut, nut butter, or whatever sounds good!
7. Vegetarian Breakfast Tacos
Who says you can't have tacos for breakfast? This recipe uses scrambled tofu crumbles as the taco meat, but you could also do potato hash or roasted veggie tacos. Top with all your favorite taco fixings like avocado, hot sauce, cilantro, lime, cheese - the works!
8. Low Carb Waffles
These fluffy coconut flour waffles studded with toasted pecans make the perfect base for your favorite keto breakfast toppings. Add a pat of butter, sugar-free maple syrup, fresh fruit, nut butter - endless ways to enjoy!
9. Broccoli Cheddar Mini Quiches
You really can't go wrong with the flavor combo of broccoli and melty cheddar cheese. Make mini crustless quiches by filling greased muffin tins with whisked eggs, steamed broccoli, shredded cheddar, and seasonings. Bake until puffed and golden.
10. Cheesy Cauliflower Hash Browns
Grate fresh cauliflower florets to achieve the texture of hash browns, then cook in a skillet till browned and crispy. Mix in cheese, eggs, bacon bits, green onions - get creative with mix-ins! It makes a nourishing vegetarian breakfast.
Additional Vegetarian Keto Breakfast Ideas:
- Mushroom and zucchini frittata
- Broccoli cheddar mini quiches
- Tofu veggie scramble
- Low carb coconut yogurt with berries
- Nuts, seeds, nut butter
- Hard boiled eggs
- Smoothies with nut milk and protein powder
10 Satisfying Lunches for Vegetarian Keto
Lunch can be a nutritious part of any keto eating plan. For vegetarians, it's essential to focus lunches around healthy fats and plant-based proteins to stay satisfied. Here are 10 filling, meat-free keto lunch ideas.
1. Caprese Zucchini Noodle Salad
Transform zucchini into noodle form with a spiralizer, then mix with classic caprese ingredients like diced tomato, fresh mozzarella, basil, olive oil, and balsamic vinegar. The zucchini "noodles" keep it low carb while the cheese and oil provide healthy fats.
2. Tofu Lettuce Wraps
Lettuce makes the perfect low carb wrap! Stuff large butter lettuce or romaine leaves with pan fried or baked tofu, shredded carrots, bell pepper, avocado, bean sprouts - anything that sounds good. Drizzle with a peanut or almond butter sauce.
3. Loaded Vegetarian Nachos
Pile cheese, veggie taco meat, guacamole, salsa, jalapenos, and more over a plate of Pork Rind Nachos for a crunchy, meatless take on loaded nachos. It's pure comfort food at its best!
4. Egg Salad Lettuce Wraps
Make an easy egg salad with chopped hard boiled eggs, Dijon mustard, avocado mayo, diced celery, onion, herbs and seasonings. Stuff into lettuce wraps along with tomato slices, sprouts, shredded cheese for a hand-held lunch.
5. Low Carb Vegetarian Sandwich
Try using portobello mushroom caps in place of bread for a brilliant vegetarian keto sandwich option. Pile them high with fixings like fried eggs, avocado, tomato, sprouts, cheese, bell pepper rings - you name it!
6. Buffalo Cauliflower Bites
Roast cauliflower florets till perfectly crispy, then toss in melted butter and hot sauce to coat. Sprinkle with blue cheese and chopped celery for the ultimate game day appetizer to pair with a side salad for lunch.
7. Cheesy Broccoli Soup
Sometimes nothing satisfies like a warm bowl of soup! Pure cooked broccoli, onion, garlic, broth and cream cheese for an ultra creamy soup. Finish with shredded cheddar or crumbled bacon on top if desired.
8. Mediterranean Salad Bowl
Build a beautiful salad bowl using fresh greens, roasted eggplant and red peppers, olives, feta cheese, tomato, cucumber, avocado and your favorite Mediterranean inspired dressing. It's fresh, delicious, and high healthy fats.
9. Taco Salad
Make meatless taco "meat" from walnuts or TVP then add all your favorite taco toppings - lettuce, avocado, cheese, salsa, hot sauce, cilantro, lime juice, fried pork rinds. Toss together or serve over low carb tortilla chips.
10. Keto Buddha Bowl
Buddha bowls make an easy dump-and-go vegetarian lunch. Fill a bowl with cauliflower rice, roasted veggies, avocado, seeds, coconut, dressing - whatever sounds good! The flavor combinations are endless.
10 Delectable Vegetarian Keto Dinners
Dinner is all about low carb comfort food. These 10 vegetarian keto dinner ideas keep meals hearty and delicious without the meat!
1. Lasagna Zucchini Boats
Swap noodles for thick zucchini planks to create veggie lasagna boats! Fill with all your favorite lasagna fixings like tomato sauce, spinach, ricotta and mozzarella. Bake till hot and melty for a comfort food feast.
2. Cauliflower Fried Rice
Rice cauliflower till it resembles grains of rice, then saut in a skillet with eggs, shredded veggies, green onions, sesame oil, soy sauce alternative, and more. It's an easy meat free take on classic fried rice.
3. Vegetarian Fajitas
Bring on meatless fajita night with sauted bell peppers, onion,button mushrooms, and Meatless Crumbles. Wrap it all up in low carb tortillas along with cheese, guacamole, salsa and sour cream.
4. Burrito Bowl
Ditch the tortilla and turn fajitas into burrito bowls instead. Layer cauliflower rice, Meatless Crumbles or soy curls, roasted veggies, cheese sauce, avocado, salsa, cilantro over a bowl for an easy weeknight dinner.
5. Low Carb Pizza
Make keto pizza vegetarian by using a chicken crust, roasted eggplant rounds, zucchini, or low carb tortillas as the base. Top with sauce, cheeses and all your favorite veggie toppings. It really hits the pizza flavor!
6. Vegetarian Chili
Warm up with hearty 3-Bean Vegetarian Chili. Swap the beans for Soy Curls to make it vegan and extra protein-packed. Serve topped with avocado, cheese, cilantro or whatever sounds best.
7. Eggplant Parmesan
Bread and fry eggplant cutlets, then layer over tomato sauce with melty mozzarella in between. Sprinkle extra sauce and cheese on top, then bake until gooey and amazing. It's rich, saucy, crispy, cheesy perfection!
8. Curried Cauliflower & Chickpeas
Toss roasted cauliflower and chickpeas with Indian spices to make a quick curry dish. Finish with cilantro and cashew cream sauce for an easy yet flavorful meatless weeknight dinner.
9. Portobello Mushroom Caps
Grill portobello caps till slightly charred, then stuff with savory mixtures like cream cheese, spinach, feta and garlic. So simple yet so tasty!
10. Vegetarian Stir Fry
Fire up the wok to make a fast veggie stir fry! Try soy curls, tofu, edamame - endless vegetarian protein options. Mix with broccoli, bell peppers, onions, bean sprouts, and finished with sesame seeds.
Yes, You Can Do Vegetarian Keto!
As you can see, plant-based keto is completely possible with a little cleverness and creativity in the kitchen. There are endless possibilities for infusing vegetarian and vegan ingredients into keto recipes while keeping carbs low and fat high.
So don't let worries about meat knock you off track. Embrace all the nourishing seeds, nuts, eggs, dairy, veggie proteins and other options to formulate a vegetarian keto plan that works for your lifestyle and health goals.
FAQs
What are good sources of fat on a vegetarian keto diet?
Great sources of healthy fats for vegetarian keto include oils like olive, avocado, coconut, and sesame; nuts and seeds; avocados; nut and seed butters; full-fat cheese; eggs; coconut products like milk, yogurt, and cream; and soy products like tofu and tempeh.
What kinds of low carb veggies can I eat?
Some great low carb vegetable options include leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus, cucumber, celery, eggplant, tomato, mushrooms, garlic, bell peppers, onions, zucchini, spinach, artichokes, and green beans.
How can I substitute meat?
Great vegetarian meat substitutes for the keto diet include eggs, full-fat cheeses, tofu, edamame, tempeh, seitan, soy curls, jackfruit, mushrooms like portobello caps, nut-based meat alternatives, and products made from peas, soy, or wheat gluten.
Which foods should vegetarian ketoers avoid?
Foods vegetarian keto eaters should steer clear of include beans, lentils, chickpeas, fruits, starchy vegetables, grains, pasta, bread, cereals, sweeteners, soda, juice, smoothies, alcohol, unhealthy fats like canola and vegetable oil, and meat substitutes with added sugar.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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